Superset Strength Training for Time-efficiency

Study Results

Results pending

The study team has not published outcome measurements, participant flow, or safety data for this trial yet. Check back later for updates.

Basic Information

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Recruitment Status

COMPLETED

Clinical Phase

NA

Total Enrollment

30 participants

Study Classification

INTERVENTIONAL

Study Start Date

2019-08-05

Study Completion Date

2019-12-20

Brief Summary

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Physical inactivity is a global challenge and there is an urgent need to find strategies to increases people's activity levels. Strength training is one of the activities that is recommended to engage in regularly by both the American College of Sports Medicine and the World Health Organization. Understanding how strength training can be done effectively without spending much time could potentially increase people's involvement in strength training, as lack of time often is reported as barrier to training. Superset strength training can potentially be a time-efficient way of strength training, as this training method has been found to take half the time of the traditional ways of training.

The aim of the present study is therefore to compare the effects of superset strength training and traditional strength training on muscular strength, body composition and fatigue.

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Detailed Description

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Conditions

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Sedentary Lifestyle

Study Design

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Allocation Method

RANDOMIZED

Intervention Model

PARALLEL

Primary Study Purpose

OTHER

Blinding Strategy

SINGLE

Outcome Assessors

Study Groups

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Superset strength training

This is the experimental group that performs strength training with sets and rest intervals programmed in a superset manner

Group Type EXPERIMENTAL

Superset strength training

Intervention Type BEHAVIORAL

Three weeks of familiarization (two times per week) to the exercises leg-press, bench press, lateral pulldown and seated rows, followed by superset strength training two days per week for 12-weeks. Superset 1 are bench-press and seated rows, and superset 2 are leg-press and lateral pulldown. Each superset is performed three times.

Traditional strength training

This is the comparator group that engages in strength training with sets and rest intervals programmed in accordance with the recommendations from The American College of Sports Medicine

Group Type ACTIVE_COMPARATOR

Traditional strength training

Intervention Type BEHAVIORAL

Three weeks of familiarization (two times per week) to the exercises leg-press, bench press, lateral pulldown and seated rows, followed by strength training two days per week for 12-weeks. Each exercise is performed for three sets with rest intervals between each set.

Interventions

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Superset strength training

Three weeks of familiarization (two times per week) to the exercises leg-press, bench press, lateral pulldown and seated rows, followed by superset strength training two days per week for 12-weeks. Superset 1 are bench-press and seated rows, and superset 2 are leg-press and lateral pulldown. Each superset is performed three times.

Intervention Type BEHAVIORAL

Traditional strength training

Three weeks of familiarization (two times per week) to the exercises leg-press, bench press, lateral pulldown and seated rows, followed by strength training two days per week for 12-weeks. Each exercise is performed for three sets with rest intervals between each set.

Intervention Type BEHAVIORAL

Eligibility Criteria

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Inclusion Criteria

* living in Trøndelag
* did not perform weekly strength training during the past 6 months.

Exclusion Criteria

* any known severe somatic condition (e.g., autoimmune and systemic inflammatory diseases, cancer, severe osteoporosis)
* any known severe psychiatric condition
* other contraindications for heavy resistance training (e.g. shoulder pain).

Minimum Eligible Age

18 Years

Maximum Eligible Age

45 Years

Eligible Sex

ALL

Accepts Healthy Volunteers

Yes